Saturday, 2 January 2016

We've all been told that if we
want to sprint faster, we need to get stronger and squat more. But is this
really the case?

A 2012 study of
the 100-meter sprint involved nine physical education students, three national
level sprinters and one world class sprinter. Since this review is focused on
short sprint speed, only the 4-second distance was measured. The researchers
found significant, strong correlations between the index of force application
(the direction force is applied), horizontal GRF (ground reaction force in the
horizontal direction) and the 4-second distance. However, no significant
correlations were found between vertical GRF and 4-second distance. Average and
maximal power output were also significantly correlated with 4-second distance.

This was further backed up by a
2014 study. Sprint performances of 10 meters and 40
meters were measured comparing elite rugby league backs and forwards. Backs
were found to be significantly faster than forwards in both sprints; however,
there were no significant differences in vertical force or sprint mechanics.
Significant differences in relative horizontal force and relative power were
found between forwards and backs.

Another recent 2015 study looked at elite (international level)
and sub-elite (French national level) sprinters over 40 meters. The researchers
found the horizontal propulsive force to be significantly correlated with
40-meter sprint performance. In contrast, vertical force was not correlated
with sprint acceleration performance. More importantly, there was a tendency
towards a negative correlation between vertical force and 40-meter sprint
performance.

What does this all mean?

The data suggests that when it
comes to short sprint performance, the direction in which force and power
are applied (horizontal direction) is more important than the magnitude (how
much) of force and power produced overall. Moreover, athletes who can "push"
more in the horizontal direction are faster. In addition, producing more
vertical force over horizontal force during your sprint (i.e., accelerating
with a very upright posture orientating force more vertically while sprinting),
may negatively impact your 40-meter sprint performance.

Practical Applications

Here are a few exercises you can
implement in your training to develop horizontal capabilities to improve short
sprint speed, which is a vital performance attribute in many team and
individual sports.

Heavy Sled Drag or Prowler Push

Heavy 45-Degree Back Extension (specifically
45 degrees as the angle where torque is greatest at the hips better
represents the acceleration phase of sprinting than the 90-degree back
extension).

Kettlebell Swing

Glute Bridge and Hip Thrust (all variations)

Broad Jump and Broad Jump with Handheld
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Bounding

Medicine Ball Forward Scoop Toss

In this post here, I give examples of contrast pairings you
can use in your training to enhance both horizontal force and power capability.